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Benji's Gym - 1 May 2023v2
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Benji's Gym - 1 May 2023v2 routine by daniel.messem is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 day per week scientifically based hypertrophy lifting microcycle for use in Benji's GYM Add sets every week where recovery is very good from the previous workout set (if the muscle was not at all sore the in the following days) Reduce sets if recovery was insufficient (DOMS for days) v2 update: corrected tricep extension, removed shrug
Routine detail
Mon
Bicep Rear/Side Delts
Est. 45 min
8 exercises
Barbell Curl
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Cable Upright Row
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Wed
Tricep / Front Delt
Est. 41 min
8 exercises
Barbell Military Press
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Fri
Arms
Est. 45 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Cable Single-Leg Calf Raise
2 Sets x 10 Reps
